| Basic Balance: The
first exercise anyone should attempt on the Extreme Balance Board
™ is to stand on the board in an upright position and attempt to
find your balance. Although you will feel a tendency to lean
forward, at first, as you try this exercise, you will know you are
on the right track when you are able to stand straight. This
should be your entire workout, as a beginner, should last for five
minutes and can be done seven days a week. NOTE: the farther apart
your feet are, the more difficult the maneuver. Beginners should
have a spotter, or a support device such as a chair or ski poles,
when attempting even simple exercises. |
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| The Squat: Once
you are able to balance comfortably, try to find your balance with
a two foot stance, then slowly lower your body to a comfortable
level (It is recommended that you attempt quarter squats at first
and progress as they become manageable) then raise to a standing
position. Always use a spotter or support as you progress to more
difficult exercises. |
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| Single Foot Stance: Once
you have become more comfortable with basic balance on the Extreme
Balance Board ™ you can try variations of the basic maneuver.
With one foot placed in the centre of the Extreme Balance Board
™, again, atempt to maintain your balance with good posture. |
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| Side Single Foot
Stance: A
variation of the single foot maneuver is to stand sideways on the
Extreme Balance Board™ and, again, try and maintain your balance
while standing on one foot. Try a sideways two foot stance also. |
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| The Snow Board Squat: Find
your balance using a two foot sideways stance (as in
snowboarding), and perform squats in this position. See
“squats” for limitations. |
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| The Single Foot Squat: As
you become experienced on the Extreme Balance Board™ you may
wish to try this exercise. Find your balance while standing on one
foot and perform squats while balancing on that foot. Also try
with sideways position. This is for the experienced user only. |
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| The Push Up: An
excellent exercise for major muscle groups as well as little
worked support muscles. This exercise can be performed with knees
on the ground (beginner) feet on the ground (advanced) or with the
feet on another Extreme Balance Board™ (expert). |
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| The Dip: Another
excellent upper body workout. Tougher than it looks this exercise
will strengthen your triceps and chest muscles and, again, works
the difficult to exercise support muscles. |
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| The Crane: Excellent
for mind and body, the Crane position will relax the body and the
mind. This maneuver takes patience, strength and skill and is for
the experienced user only. An excellent exercise for increasing
focus and concentration. |
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The Kick Back: The
Kick Back is an excellent way to use the Extreme Balance Board™
to relax and work on focus and concentration. Lie back against the
board, place your hands behind your head and hold that position as
long as you wish.  |
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